9/27-10/3

Mon- Am. uptempo Yale 7 Close from Bridge (1.4-1.5 miles out)
43:56 (8:05 from bridge)
Tues- Am. 5m 35:00 robin hood park
Wed- Pm. Robin hoods (1350meter trail loop) 3m warm up 3xrobin hoods 1m cool down
times:4:40,4:37,4:39. 7m total
Thurs- Am 5m 35:00 Road loop
Fri- 5m 39:41 Robin hood park
Sat- 11m. First fitness test, KSC invite 30:04. Its a starting point and had not achilles pain.
Sun- Am Beech Hill 7 from house 52:31.

Total- 47m

Overall- Felt good this week got in 2 good workouts and a good race (for my current fitness) It was nice to run hard again, my achilles seems to be getting better each day and hasn't been sore all week.

9/20-9/26

Mon- Am 7.5m (Avg 6:23 pace)
Eccentrics
Tues- Pm 7m (with KSC boys)
Eccentrics
Wed- Am 10m W/George Adams
Eccentrics
Thurs-0
Eccentrics
Fri- Am 5m (w/Pipp,Thomas,Ager)
Eccentrics

9/13-9/19

Mon- 3m
2 sets of eccentric calf raises 30 each set
Tues- 5m
2xeccentrics
Wed- 3m
2xeccentrics
Thurs- Am 3m
Pm 3m
2xeccentrics
Fri-0 ( wanted to but said I would take a day off)
Sat-8m (at ksc meet)
Sun-0
eccentrics
total-25
good start hit the miles I wanted next week I am hoping for 40 and maybe a xc race